Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
15:00 to Find
1RM Squat Snatch (build across sets)
3. Workout Prep
2 sets:
5 Wall Balls
3 Toes to Bar
50m Run
Strength/Accessory
Snatch
15:00 to Find
1RM Squat Snatch (build across sets)
Workout
Denver Outlaws (Time)
Freedom (RX’d)
5 Rounds
25 Wall Balls (20/14)
15 Toes to Bar
200m Run
(KG conv: 9/6)
Independence
5 Rounds
25 Wall Balls (14/10)
10 Toes to Bar
200m Run
(KG conv: 6/4)
Liberty
5 Rounds
15 Wall Ball Thrusters (light)
10 Hanging Knee Raises
100m Run
Target time: 12:00-14:00
Time cap: 18:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Open Book
2x 30 Second Foam Roller Hip Internal Rotations
1 Minute Quadruped Forearm Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Open Book
Foam Roller Hip Internal Rotations
Quadruped Forearm Stretch